Date: 2026-03-27
AO: Downrange
Q: Slackbot ,
PAX: Trademark, Slackbot
FNGs: None
COUNT: 15
WARMUP: None
THE THANG: Run 5 miles
MARY: None
ANNOUNCEMENTS: None
COT:
Don’t Skip Leg Day
Date: 2026-03-25
AO: Potomac Rising
Q: Tiger Lilly ,
PAX: 120, Tiger Lilly, Baguette, Promoter, FIFA (F3 The Capital), Slip (DR Charleston) FNGs: None
COUNT: 6
WARMUP:
– 20 SSH
– 15 Air Squats
– 10 Merkins
– 10 Carolina Dry Docks
– 10 Lunges (each leg)
– 20 High Knees (each leg)
– 1 easy lap jog
THE THANG:
Dora
– One PAX runs a lap, One PAX complete reps
Round 1
Team Totals:
– 300 Air Squats
– 200 Reverse Lunges (total)
– 200 Monkey Humpers
Round 2 – All together in cadence:
– 50 SSH
– 25 LBC
– 40 SSH
– 20 LBC
– 30 SSH
– 15 LBC
– 20 SSH
– 10 LBC
– 10 SSH
– 5 LBC
Round 3 – Dora
Team Totals:
– 200 Smurf Jacks
– 200 Walking Lunges
ANNOUNCEMENTS:
Convergence coming soon
COT:
Use the right tool for the job.
Olympus
Date: 2026-03-28
AO: Olympus
Q: Nano ,
PAX: Obadiah, Monk, NOAA, Peanuts, Doodles, Ashe, Hightower, Nano FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG: Ultimate Frisbee with the pros
MARY: LBCs, Big Bois, flutter kicks
ANNOUNCEMENTS: AT hike, 4/25 road cleanup, 5/25 Murph, 6/6 Convergence. COT: YHC shared thoughts on his son leaving the roost.
Black Ops for the Kettlebell AO
Date: 2026-03-28
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Legacy
FNGs: None
COUNT: 2
WARMUP: Dead’s
THE THANG: Long Form A-A Heavy Swings / Carries Modified
MARY: Nah
ANNOUNCEMENTS: Stay Tuned!
COT: let’s get coffee
Exploring Arlington’s Atlantis
Date: 2026-03-28
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, 11 others
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
F3 The Capital 